Even though Colorado natives and most newcomers like to claim that our summers are all bluebird days, it was foggy and 56 degrees early this morning. It’s still misty and in the high 60s.
Flexible cooks know how to adjust to changing weather patterns, so the Biosyntrx staff voted to save the heirloom tomatoes / roasted beets/goat cheese salad we had planned for today’s Tasty Tuesday recipe and to use a leftover ham bone to flavor black bean soup for this rainy day nutrient-dense Tasty Tuesday recipe. The photos are below.
We served the soup at the kitchen table with all-cornmeal, gluten-free cornbread sticks. We elected to polish off the second batch of cornbread sticks with homemade mixed-berry jam before we took turns taking our mandatory Fitbit afternoon walk.
Quick Black Bean Soup Ingredients (six generous servings)
Ingredients
- 4 cans of well-rinsed black beans (canned beans need a number of rinsings to cut the sodium, no time for soaking dried beans today)
- 1 large ham bone and small bits of ham from that bone to add after blending slightly
- 5 cloves of well-minced fresh garlic
- 4 cups of low-sodium chicken broth
- Chopped green onions and cilantro for garnish
Directions
Put all ingredients, except ham bits, into large soup pot.
Bring to a simmer, stirring occasionally for 10-15 minutes.
Use an electric hand blender or potato masher to slightly blend ingredients in the pot. Add the ham bits just before serving.
All-Cornmeal Cornbread Sticks – Ingredients & Directions
Mix dry ingredients in one bowl
- 1 cup of yellow cornmeal
- ½ teaspoon baking soda
Mix wet ingredients in second bowl
- 1 small can corn
- 1 very small can green jalapeno peppers
- 1 cup buttermilk
- ½ cup grated cheddar cheese
- 1 beaten egg
Fold dry ingredients into wet ingredients
Pour into preheated (400 degree oven) cast iron cornbread stick pan that is very well buttered just before adding cornbread mixture.
Bake for 12–15 minutes or until golden brown and springy to the touch.
- 1 small can corn
- 1 very small can green jalapeno peppers
- 1 cup buttermilk
- ½ cup grated cheddar cheese
- 1 beaten egg
Fold dry ingredients into wet ingredients
Pour into preheated (400 degree oven) cast iron cornbread stick pan that is very well buttered just before adding cornbread mixture.
Bake for 12–15 minutes or until golden brown and springy to the touch.
Nutrition Facts
Black bean soup—170 Calories
Sodium—500 mg (because the beans were well-washed)
Potassium—580 mg
Carbohydrates—36 grams
Dietary Fiber— 6 grams
Protein—9 grams
Vitamin A—6 percent of daily value
Vitamin C—10 percent of daily value
Gluten-free Cornbread Sticks
Biosyntrx cornbread does not include flour or sugar, so each stick includes fewer than 100 calories, even when we include a small amount of cheddar cheese and buttermilk. Each stick does include 15 grams of carbohydrates and 7 grams of fiber
Via Biosyntrx
